Yoga Pose Cards
Yoga Pose Cards  Print out and use for sequence design or for training purposes.
|
|
Yoga posture - Eka Pada Setu Bandhasanasana
Translation: One Leg Bridge pose
Lying on the back place the hands down on the mat beside the hips. Bend
the knees and take the heels quite close to the buttocks. Raise the pelvis
and chest remaining grounded with the shoulders, neck, head and feet.
Walk
the legs out stopping when the big toes struggle to touch the mat. Bend
one knee up then straighten the leg. Push on the inside of the leg that is
grounded.
Extend up through the other leg as much as possible. Point the toes, heels
or ball points of the toes. This means that the supporting leg has to work
twice as hard. It also has to rotate slightly inwards to keep it straight.
Allow the shoulders to touch the mat. Do not let the vertebrae in the
lower neck touch the mat.
Create space around the neck for the elements to flow.
This is an area
where tension happily resides blocking all of the elements. Always be
aware of space around the neck in yoga postures.
Benefits
This posture has an incredible strengthening effect on the back and legs.
The muscles on the leg that is down and its hip extensors are strengthened.
These three muscles, the semimembranosus, the semitendinosus and the biceps
femoris, all connect to the hip. They contract with the gluteus maximus to
support the body.
The muscles on the leg that is up and the hip flexors are
also strengthened. These are the psoas major, iliacus and the rectus femorus.
Deep muscles in the spine are strengthened such as the iliocostal lumborum,
longissimus thoracis, iliocostalis thoracisis. longissimus cervicis, longissimus
capitis and the iliocostalis cervicis, spinalis thoracis.
|
 |
